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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Friday, January 2, 2015

2015 Core Workout: Start the Year Off Right!



Med Ball Ab Workout - Use weighted ball (6-10lbs)
- Goal of workout is to do all moves continuously without stopping/letting feet touch ground




1. Med Ball Floor to Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees 90 degrees for low back issues).
Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


2. Med Ball Reverse Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold above head then lift hips/glutes up off floor keeping heels always to ceiling.
Resist momentum and slowly lower down to floor.
Repeat 10-20x


3. Med Ball Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold legs up with feet towards ceiling then crunch up Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


4. Med Ball Figure 8
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight (bend knees 90 degrees for low back issues).
Take ball and pass under right leg (bend knee if necessary) then pass under left leg.
Repeat 10-20x


5. Med Ball Russian Twist
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight up (bend knees 90 degrees for low back issues).
Rotate torso and tap ball to the right of hip on floor then rotate torso and tap ball to the left of hip on floor.
Repeat 10-20x
Goal: Repeat Circuit (#1-5) 2-5x

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